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Open Gym

1200-1330 AND 1700-1830

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.

MP Iron Club*

Lift 1: 

Power Snatch

On an every 2:00 clock, perform…

4 @ 35% of 1-rm snatch

4 @ 45%

4 @ 55%

3 @ 65%

3 @ 65%

3 @ 65%

2 @ 75%

2 @ 75%

2 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality

 

Lift 2:

On an every 4:00 clock, perform:

50-ft Barbell Back Rack Walking Lunge* (50-ft)

 

4 Sets for quality

*Building in weight. Aim for last set to be 45-55% of your 1-rm back squat.

 

Lift 3:

Core Work:

100 Abmat Butterfly Sit-Ups

 

For time

 

*MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.

 

 

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